People know Denver as the Mile High City, with an elevation of 5,280 ft above sea level, but the average elevation in Colorado is actually much higher: almost 7,000 feet. And plenty of other cities in Colorado are well over a mile above sea level:
- Colorado Springs: 6,000 feet
- Aspen: 7,900 feet
- Vail: 8,150 feet
- Telluride: 8,750 feet
- Breckenridge: 9,600 feet
Colorado’s elevation can have some notable effects. For one thing, at higher elevations, there’s less oxygen in the air. In Denver, for instance, you get about 15-20% less oxygen per breath compared to sea level. In Breckenridge, it’s closer to 30%. This can cause shortness of breath, quicker fatigue, headaches — worse hangovers.
It also means the air is drier and the sun is warmer, because you’re closer to the sun and above many of the clouds (wear sunscreen!).
So what can you actually do to keep Colorado’s elevation from wearing you down?
Tips for Preparing for High Elevation
Hydrate: One of the simplest ways to help your body adjust to Colorado’s elevation is to hydrate. The general consensus is you should drink 64-80 ounces of water per day at sea level. At elevations of 5,000 feet or more, you should bump that up by 50% or more. So if you’re in Denver, ideally you should drink 90-120 ounces per day. Some caveats to keep in mind:
- Drink before you feel thirsty, even if you’re not sweating. Many people who come from humid climates don’t understand you’re losing moisture with every breath.
- Sip throughout the day, don’t chug a bunch at once.
- Drinking too much water without replacing electrolytes can tank your sodium, so be sure to eat salty foods or add an electrolyte mix to your water.
Be in shape: A good level of fitness also helps minimize the effects of high altitude. When you’re physically fit, your body is better at working with limited oxygen. That’s because fit people tend to have a higher VO₂ max — a measure of how much oxygen your body uses when you exercise.
At high altitude, everyone’s oxygen supply drops. But people with better aerobic fitness have higher capacity, so hiking and walking uphill feel less taxing.
Sun protection: There’s a stereotype that Denver — and Colorado in general — has awful winters and is very snowy. While this is partially true, many people don’t realize being a mile or two closer to the sun makes for very intense UV rays year-round (getting sunburnt in January is not only possible, it’s easy).
So it’s important to take some extra precautions if you’re going to be outdoors — all of which are fairly simple and common sense:
- Wear a brimmed hat, whether it’s a sun hat specifically designed for protection or a simple baseball cap or visor.
- Use sunscreen or moisturizer with SPF. UV intensity rises about 4-5% for every 1,000 feet of elevation gain, so choose something with at least 30 SPF (5 is even better) and preferably water- and sweat-resistant.
Tips for Visiting Colorado’s High Elevations
What else can you do to prepare for Colorado elevation? Here are a few other ways you can help your body adjust and feel your best:
- Hydration packets: These elevate your hydration game, with ingredients like potassium, magnesium, and, obviously, sodium to replace electrolytes you lose more quickly at altitude. They’re a great hydration hack if you don’t feel like drinking a gallon of water every day.
- Drink less (alcohol): Moderation is the key here. Colorado has great breweries and bars, but overindulging makes the effects of elevation hit harder: you get drunk quicker, dehydrate faster, and it can even affect your breathing — oh, and hangovers are worse too.
- Eat more: Your body burns more calories at high elevation in Colorado because it’s working harder to breathe and stay warm. Compensate by eating more nutrient-dense, carb-heavy foods: bananas, potatoes, whole grains, lean meats, etc.
- Rest: Needless to say, the more rested you are, the better your body will function at altitude. So prioritize getting enough sleep and consider some recovery activities to help you recharge. Speaking of which …
- Recovery activities: After a long day outside, gentle recovery — soaking in a hot spring, a sauna session, a massage — can boost circulation, relax sore muscles, and just generally help your body rebound from exertion at high altitude.
- Canned oxygen/IV therapy: If you’re sensitive to high elevation — or if you’re planning to do some really intense activities — consider buying canned oxygen or doing IV therapy. Canned oxygen is widely available in Denver; you can find it in sporting goods stores, as well as many pharmacies and grocery stores.
Colorado elevation is legit — but with a little water, sunscreen, some extra calories, and rest, your body can keep up just fine. Take it easy, listen to your body and give it what it needs, and you’ll spend more time enjoying the views than fighting the elevation.
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